The Martin family hadn't gathered at the old family lake house in years. Over time, distance and life's busy pace had seen the once-close family drifting apart. This summer, however, Grandma Martin, the matriarch of the family, decided it was time to bring everyone back together. She sent out invitations for a grand family reunion, urging everyone to bring something special to share.

As the reunion day approached, the Martins arrived from various parts of the country, each carrying unique ingredients for a massive family meal. Aunt Ella brought spices from the South, Uncle Joe brought fresh fish from the coast, and the cousins brought vegetables and fruits from their local farms. The youngest ones gathered wildflowers and decorations to adorn the tables.

Under the old oak tree, they shared old family recipes and their new dishes this year. The once-quiet lake house was now buzzing with activity as everyone found a role. The kitchen was a symphony of chopping, stirring, and laughter.

When the meal was ready, they laid out a long table under the twinkling fairy lights. As they sat down to eat, each dish told a story of where they came from and who they had become.

Grandma Martin raised her glass in a toast. "Just like this meal, we are each unique but when together, we create something richer and fuller."

As the night set in, the children lit sparklers, running around the yard. In the distance, fireworks began to dot the sky, celebrating Canada Day. The family, now reconnected, watched in awe, reminiscing about the Canada Days spent at this very lake house.

The reunion, while seemingly just a gathering, was a reminder of their strength in unity. The family, like the community they symbolized, was strongest when together.

Ingredients:

1 cup fresh spinach leaves: packed with vitamins A, C, and K.

1/2 avocado: rich in healthy fats, fiber, and B vitamins.

1/4 cup sliced cucumber: hydrating and add a refreshing taste without added sugars.

1/2 green apple: has less sugar than their red counterparts and add a nice, tart flavor along with extra fiber.

1 tablespoon chia seeds: great source of omega-3 fatty acids, fiber and protein.

1 tablespoon flaxseeds: high in omega-3 fatty acids and antioxidants.

1 cup unsweetened almond milk (or any plant-based milk): a low-calorie, sugar-free liquid base that adds creaminess without dairy.

Prepare the Ingredients: Wash the spinach leaves, cucumber, and green apple thoroughly. Cut the avocado in half, remove the pit, and scoop out the flesh. Core and slice the green apple. Slice the cucumber.

Blend the Greens: Add the spinach, avocado, cucumber, and green apple to a blender. Blend on high until the mixture starts to become smooth.

Add Remaining Ingredients to the Blender: Add the chia seeds, flaxseeds, and almond milk. Blend again until the mixture is completely smooth. If the smoothie is too thick, you can add a little more almond milk to reach your desired consistency.

Enjoy: Pour the smoothie into a large glass and enjoy immediately for the best flavor and nutrient retention.

This smoothie combines hydrating and fiber-rich ingredients with healthy fats and proteins to keep you full and energized. It's a perfect way to start your day or as a refreshing post- workout recovery drink. Enjoy your healthy, low-sugar, high-fiber summer treat!

The warm nights of June offer a canvas for celestial wonders, which are perfect for avid and casual stargazers. Here's a concise guide for not-to-miss sky-gazing opportunities, validated by leading astronomical sources.

The Bootids Meteor Shower Peak: Around June 27th, the Bootids could surprise with more than the usual five to 10 meteors per hour, advises the International Meteor Organization. It is best viewed in dark skies post-midnight, according to Planetary Showcase.

Jupiter and Venus: These planets light up the early June dawn. Watch for their close encounter mid-month, a visual treat according to NASA.

Saturn at Opposition: With a small telescope, catch Saturn and its rings as it brightens in mid-June, making it a prime viewing target, as noted by the American Astronomical Society.

Summer Triangle: Vega, Deneb and Altair form one of the summer's celestial highlights.

Stargazing Tips

Darkness Is Key: Use light pollution maps to find the darkest viewing spots.

Adjust Your Eyes: Allow 15 minutes for your eyes to adapt to the dark.

Use App Assistance: Choose stargazing apps carefully to maintain night vision.

The June 2024 sky is ripe for exploration, with meteor showers, planetary alignments, and the Milky Way's splendor. Supported by insights from the International Meteor Organization, NASA, and the American Astronomical Society.

June is a quirky month:  it has no overwhelming holiday celebrations that involve candy or costumes or sudden weight gain. In fact, the one holiday that most people associate with June is Father’s Day, with charming ties and handmade cards given out to fathers, grandfathers, and supportive men who might as well be fathers for all that they do out of love. However, if we take a second look at the word father, and dance back through the centuries to the Latin root, Pater, a different concept grows from the same vine: patronage.

The idea of patronage is simply the concept of supporting someone in their endeavors to make the world a better place. That can come in the everyday form of a patron at a local store; it can come through donations as a patron of the arts; it can come in the more lofty form of a community patron, one who ushers in programming for the power of good in schools or local organizations like Kiwanis or the Rotary.

I have often spoken of the need for us all to have a tribe, an innermost circle of trusted people with whom we share our personal and professional goals so that everyone might benefit from having a handful of connected individuals. However, if we look to ourselves to serve as leader of our tribe, it is in some sense serving as a patron, one who oversees a small community and lends support to causes that matter.

This month, as we hit the halfway mark of 2024, I ask you: who else could you include in your circle? How can you more effectively connect the people in your life to make the world a better place? How do you view your patronage, what cause is important enough to you to spend a lifetime in dedication to that outlet?

As summer unfolds, I hope that answer comes clear for you and that you find yourself at the center of your circle, a patron of what matters to you. These long days ahead of us with sunlit afternoons and warm evenings are perfect for spending with friends and family, guiding your plans to make the world a better place. Onward!

A vast majority of people neglect strength training exercises, such as weightlifting, using resistance bands, or practicing bodyweight exercises like squats and push-ups. However, overlooking this type of exercise has consequences, as highlighted by the U.S. Centers for Disease Control and Prevention (CDC), which advises most adults, including seniors and those with chronic conditions or disabilities, to engage in muscle-strengthening activities at least twice weekly, along with 150 minutes of moderate aerobic activity.

The merits of strength training are numerous:

Weight management: By preserving and building lean muscle mass, strength training enhances metabolism, aiding in weight management. Additionally, increased muscle mass correlates with improved insulin sensitivity.

Bone health: Activities such as resistance training and weight-bearing exercises foster healthy bone density and mitigate the risk of osteoporosis.

Enhanced quality of life: Engaging in muscle-strengthening activities facilitates everyday tasks, such as stair climbing and heavy lifting, thereby improving overall physical function. Moreover, it can help older adults prevent falls.

Management of chronic conditions: Individuals with conditions such as obesity, arthritis, depression or diabetes can all find relief through strength training.

Initiating a strength-training regimen, with approval from your healthcare practitioner, need not be daunting. Only simple attire and adequate space are needed. Opt for three to five fundamental exercises, such as squats, wall push-ups, glute bridges and step-ups, and perform two to three sets of eight to 12 repetitions, with a minute rest between sets.